The challenge this week is 100 Sidekicks (Yup Cha Ki, 옆 차기). You may space out and break up the kicks any way you wish, but the challenge is to complete 100 on each side this week. Notice where is your weight is setting in your hips, your base foot, your knees, and in your chest. Keep your center of gravity in your abdomen. Be intentional about your hip rotation. Smooth is fast and fast is smooth.
Sidekick can be performed from the rear leg or the front leg. Draw the kicking leg to your chest keeping your heel and knee on the same line parallel to the floor. Extend the leg toward the target keeping the knee in line with your heel. Re-chamber by drawing the knee back to your chest. A few notes: 1) Remember there are three parts to every kick (chamber, extension, re-chamber). 2) Your knee and heel align to point at your target (i.e. the leg, the body, the head) before you extend the kick. 3) Don’t lean backward to gain height; flexibility will come with training and time. 4) Use a chair/bar for balance if needed.
Don’t forget to stretch at least 10 minutes every day.